Bodybuilding Tips And Tricks From The Pros

Monday, January 5th 2015. | Blog

Strong, sustainable bodybuilding takes time. This goal is one that will require your total commitment. Do some research to learn how your muscles work, the use of electrolytes in movement, and proper nutrition for strong muscles. Incorporate the expert tips into your fitness program and you can see solid results.

A common problem is the willingness to sacrifice form for speed. Performing an exercise with care and deliberation, will give you far better results than quickly churning out sets in bad form. Going slow can also force you to incorporate more muscles into the move and make you work harder by eliminating momentum.

Adapt your diet in function of how much you exercise. Ideally, you should build a pound of muscle per week. Find some ways to take in more calories. If you have not gained any weight within two weeks, try eating even more.

In virtually every case, your muscle-building routine should include the venerable “big three” exercises. These particular exercises are dead lifts, bench presses and squats. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. Include variations of them in your regular workout routines.

TIP! It is important to eat healthy on the days you exercise. Consume protein and other calories the hour before exercising.

Keep your diet clean and varied on the days you choose to work out. An hour or so before your workout, eat more calories than you would on a typical day. This does not mean that you should overeat on workout days, but you should eat more than you do on days that you aren’t in the gym.

In order to ensure that you achieve the best muscle growth possible, it is very important that you do compound exercises. These are exercises which are designed to work multiple muscle groups in a single movement. For example, a bench press will utilize shoulder, tricep and chest muscles all at once.

60 Minutes

If you want to make sure that you have the very best muscle growth you can, it is vital you perform compound exercises. This type of exercise requires you to use different muscles at the same time. One example is the bench press, that works your chest, triceps and shoulders, all in one exercise.

TIP! Be sure that you add in as many reps and sets as possible as you workout. For best results, do 15 or more reps per set, with a rest break of no more than 60 seconds per set.

Make sure that workouts never exceed one hour in length. Your body starts producing excess cortisol, the stress hormone, after 60 minutes of a workout session. Cortisol blocks testosterone–a hormone that promotes muscle growth–and undermines all of the work you are putting into building muscle. For the best results, only spend 60 minutes or less working out.

Stretching after a workout will help to repair muscles and decrease any muscle soreness. Someone under the age of forty should stretch for at least 30 seconds. However, if you are older than forty, you should try to maintain a stretch for about sixty seconds. Following these guidelines will help prevent injuries after muscle-building exercises.

Focus on building the major muscle groups first. The way to do this is to specifically train your shoulders, upper back and torso. Your waist will appear smaller, making your overall body look larger.

Eating proteins will help you build your muscles. Protein is a key building block for muscles, so if you eat too little of it, you won’t see the same results in your muscles. A good measure for your muscle building diet is a gram of protein every day for every pound of your weight.

TIP! Work opposing muscles at the same time by performing exercises that work the chest and back or quads and hamstrings. Alternating like this will allow the tired muscle groups to rest while you work on the other groups.

You should not increase your protein intake the minute you begin working out. Starting too soon will increase your caloric intake as well, leading to fat deposits. Try gradually increasing your protein about three hundred calories every few days so that your body can start building muscle better.

What you’ve read here will equip you with the knowledge you need to immediately begin building your muscles. Now you know what it takes and how to go about increasing your muscle mass and your strength. Stay motivated, and stick to your plan. Soon, you’ll be reaching your goals at every turn!

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